The Elimination diet for peri- and menopause - Discover the Food that heals and nourishes you!
During menopause, hormonal changes can significantly affect our general well being and especially our gut health, leading to shifts in digestion, bloating and weight gain. Changes in microbiome balance can have an affect on our mood too. This blog is my personal journey using an elimination diet to identify food triggers, enhance digestion, and support overall well-being. Learn how nourishing, whole foods can help you feel lighter, improve energy, and foster balance during this transformative time.
Wholesome stew with vegetable and salmon served with buckwheat crepe
I came across the elimination diet when I googled for help to control my menopause symptoms, such as waking up with heart pounding, anxiety, inability to go back to sleep, night sweats so bad that there were nights where I had to change my top three times, waking up and needed to pee three times in the night, and the list went on.
I read that the elimination diet can help to identify foods that cause uncomfortable symptoms during menopause. This can help reduce the severity of symptoms like hot flashes, weight gain, and sleep problems.
Please note that diet is just one part of the game and that other lifestyle changes are equally important. You can find some of those lifestyle tips in my freebie, which you can subscribe to here:
link: freebie: https://www.claudiahofmaier.com/newsletter-sign-up
Why try an elimination diet for menopause?
Identify food intolerances
An elimination diet can help you identify foods that your body can't tolerate well anymore. This might be food you have been eating your whole life without problems, yet now they give you bloating or diarrhoea..Reduce symptoms
Limiting certain foods can help reduce the severity of symptoms like hot flashes, weight gain, and sleep problems.Improve overall health and wellbeing
Why I started including meat into my diet despite being Vegetarian for many years.
As a practicing Buddhist, I became a pure vegetarian in 2001, a choice I maintained for most of my thirties. A decade later, I added fish to my diet because as a blood type O—traditionally associated with hunter-gatherers I felt I needed animal protein to sustain my body—I often felt undernourished on a pure vegetarian diet. Despite eating plenty, I was hungry just hours after food and lacked energy. Lucky I was blessed with being slim most of my life so that eating a lot did not make me putting on weight. .
In 2020, at 50, during perimenopause my body changed dramatically and I started to put on weight drastically. I refined my diet, cutting out white sugar and embraced more vegetables, fruits and added grass-fed beef, which helped greatly with my energy levels, back to my diet. I also added more wild-caught fish and whole grains avoiding highly processed grains. However I still ate out (or had take aways during covid) regularly. Despite these healthier choices, I still felt inflamed, congested, and far from my ideal weight by 2023. Something had to change. During peri menopause I also became more aware of my body and I pondered if it was really “normal” to feel sleepy and with no energy after a meal? Shouldn’t food revitalise us?
I had the support of my partner and we both decided embarking on 30 days of elimination diet together. Before the 30 days we went through our cabinet to discard any food which we were not supposed to consume for the next 30 days. We would be eliminating: pork, soy, corn, gluten, dairy, sugar, eggs, and canola oil from our diet for 30 days. The idea was to figure out which of the foods triggered the inflammation and made us sluggish and potentially increased the menopause symptoms for me.
This blog post is a chronicle of our journey, the challenges we faced, the discoveries we made, and the seven significant health improvements that emerged. Hopefully this will inspire you.
Why We Chose to Eliminate these specific eight Foods
Our journey began with a decision to cut out certain foods that are commonly linked to adverse health effects such as inflammation, food sensitivities and others.
Here’s why we chose each one:
Pork: Often high in saturated fats and sodium, leading to potential heart issues.
Soy: Concerns over hormone-like effects due to phytoestrogens.
Corn: Commonly genetically modified and a prevalent source of allergens.
Gluten: A trigger for digestive issues and linked to celiac disease and gluten sensitivity.
Dairy: Associated with lactose intolerance and potentially inflammatory.
Sugar: A culprit for weight gain, diabetes, and a host of metabolic issues. Sugar also includes Alcohol.
Eggs: Although nutritious, they can be problematic for those with allergies or sensitivities.
Canola Oil: Often processed and high in trans fats, linked to heart disease.
In short we eliminated any processed food!
The Journey Begins: The Initial Struggles and new discoveries
The first few days were the hardest. No more quick meals or take away food. Everything had to be prepared from scratch, which required time. Eating out was impossible. I missed my morning Greek yoghurt with fruits a lot. However, within a week we both noticed that we were no longer bloated and tired after a meal. My mucus decreased drastically and I could breath better through my nose, subsequently our energy levels increased and my weight slowly dropped despite eating enough to make me full.
We embraced fresh vegetables, grass fed lean meats (excluding pork), sustainably caught fish, nuts, and seeds and whole grains such as buckwheat. I started to do my own nutmilk, which I drank occasionally because most nuts are hight in oxalate. We eliminated processed food even spices 100%. The only spices we used were salt and pepper. We also drank Ningxia Red juice (60 to 120ml a day) and celery juice (350ml a day). Our taste buds gradually changed and we actually noticed how tasty simple vegetables and meat on its own is. The culinary exploration lead to new recipes and a newfound passion for simple and nourishing food. I share my recipes on my website and pinterest account.
The top 7 Health Improvements:
#1: Better and Clearer Skin
About three weeks into our journey, we noticed that our skin was less dry and the appearance of our skin became smoother and more vibrant. Cutting out dairy and sugar, known for their inflammatory properties, played a pivotal role in this transformation.
#2: Surge in Energy Levels
Our new diet, rich in whole foods, provided sustained energy throughout the day. This newfound energy not only boosted our productivity but also our motivation to stay active and fit. Starting a new exercise regime for both of us was the result.
#3: Weight Loss
With the elimination of high-calorie, nutrient-poor foods, weight loss was a natural outcome. We didn’t count any calories and ate to our hearts content. The pounds shed were a reflection of high quality nutrients and of the internal cleansing and rebalancing happening within our bodies. The belly fatt was dwindling.
#4: Reduced Anxiety and Enhanced Mental Well-being
The correlation between diet and mental health became evident as I noticed a decrease in anxiety levels. The omission of white sugar and other preservatives and chemicals added to the food, are known aggravator of mood swings. Our diet rich in nutrients, fostered a state of mental clarity and calmness. 90% of serotonin is produced in the gut and by improving our diet the gut improved too.
#5: Improved Sleep Quality
I was able to stay asleep longer, still waking up every night, but less then before. I also noticed that I woke up every morning at the same time. I believe that the absence of sugar and carbohydrate spikes, alongside a balanced intake of magnesium and potassium from whole foods, contributed to this improvement.
#6: No More Mucus Troubles
One of the fastest changes was the reduction in mucus production. This was particularly noticeable for those of us who had always struggled with dairy. Breathing became easier
#7: Reduced Inflammation and Joint Pain
Lastly, the benefit that seemed to tie all others together was the reduction in inflammation. Symptoms of chronic inflammation e.g. joint pain improved. This was a testament to the power of food as medicine.
Reintroducing each food category with 3 days in-between so that you can observe your reaction to each food.
After completing the elimination phase of 30 days (the minimum is 21 days), reintroduce food one at a time to identify potential triggers. Notice how your body reacts and if you experience bloating, fatigue, or skin reactions. Wait three days before introducing the next food to ensure clear results. Keep a journal to track your responses and note which foods work well for your body and which may need to be avoided or limited for the time being.
This journey was transformative. Beyond the physical changes, it taught us that food is truly medicine. For women navigating menopause, adopting a whole food diet and exclude foods which are not good for you, can be a powerful tool to reclaim health and vitality.
Conclusion: The Destination Reached, But The Journey Continues
More than a year after embarking on the elimination diet, I am still following it 90 to 95% of the time. While I’ve reintroduced eggs into my meals, the core principles remain the same: eating home-cooked meals made from whole, unprocessed ingredients most of the time, even while traveling. This lifestyle has become a cornerstone of my well-being. The seven health improvements we experienced were just the beginning, and the lessons learned continue to guide my journey. Simple meals are the new luxury for me, supporting a healthier transition through menopause and into later stages of life.
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Disclaimer: This content is based on personal experiences and is shared for informational purposes only. The information is not intended as a substitute for advice and medical care of a professional. Consult with a healthcare professional for personalized dietary advice before making significant changes to your diet.